4 secrets to forearm & handstand

I can and I will! Your will power to do anything is how you do
everything. Your will to overcome fear, your will to push your limits,
your will to challenge yourself is closely connected with putting your
heart in everything you do. Without heart, nothing gets done.

This month’s focus is – I can do anything! And…you can! Two posture
that make me feel like “I can do anything” is forearm stand and
handstand, and for very different reasons.

"When we are falling or failing, we are growing."

The forearm stand was quite elusive to me, as a beginner. My brain
said, “how is it possible? This does not make sense!” It became my
“goal” posture as a way to work towards challenging myself through the
unknown; physically and mentally. I had a daily working relationship
with balancing on my forearms that left me feeling inspired every
single time I fell out of the pose. With every fall, I learned
something new. And falling is a part of the practice. When we are
falling or failing, we are growing. Forearm stand intrigued me. It
inspired me. And it awakened a drive within me to understand it. My
handstand relationship was quite different, it made me feel anxious
and it scared me. I would avoid handstands at all costs, if I could.
Often times hiding behind other students in class in hopes that I
would not be called to demo such a balance. Teachers have this innate
ability of picking out students that do not want to be called upon
during class. With handstands, the mechanics of balancing on the hands
leaves a little less room for floor management than the forearms. I
had to and still continue to work through my fear of heights and
handstand is something I practice because it teaches me how to move
through fear.

Today, challenge yourself to live in curiosity on your mat and push
your limits to move through your fear. Whether it’s learning a new
posture, inviting a new lens or outlook, be moved by your attitude
that you CAN do anything because you will it! Step outside, toss down
your mat, and get upside-down. Fall, fly, and repeat!

Forearm Stand: If you’ve been following along these several
months, you’ll notice that my monthly posts often include forearm planks or dolphin and core work. Those postures are great prep tools
to get you feeling the ground from your hands to elbows and core engagement.

Start in dolphin pose. The forearms are shoulder-width distance
pressing firm into the earth. Lift your tailbone high, thighs are back
and wide and hug your ribs down and in towards the belly.
Slowly begin to walk your toes in towards your elbows as close as you
can, keeping the shoulders above the elbows.

Lift your left leg to the sky, keeping the left hip in line with the
right. Activate the back of your left thigh rotate the inner left
thigh up towards the sky. Left foot is either flexed with toenails
down toward the earth or point your toes with your top foot parallel
to the ground. The importance here is engage your entire left leg.

Your right leg will be your “kicker.” Bend your right knee and take a
few small kicks or come up onto your tip-toes to feel your torso shift
forward and then back. You are using the left leg to feel the point of
balance and assess the need of momentum of your kick-up. As you kick
up, squeeze your forearms toward each other, staying firm into the
ground. Gaze forward slightly in front of your palms, keep your
neck long and shoulders on the back, as to not carry your body weight
into your armpits and banana the posture in the low back.

Once you kick up, the left goes high and then the right follows. When
both legs meet, squeeze the thighs together. The shoulders stay above
the elbows. Play with the point of balance. Tilt the pelvis towards
the belly and draw your ribs in towards the spine.

How-to: Handstand

Start in downward-facing dog. Feel each pad of your fingertips
pressing into your mat, every corner of your palms pushing into
the earth.

Walk your toes into a shortened down-dog stance, as close as you can
to your wrists, keeping your shoulders above your wrists.

Gaze forward, left leg lifts high with the same cues above in forearm
stand. Strong and activated left leg, point or “floint” or flex your
left foot.

Your right leg will be your kicker. Bend your right knee and take a
few kicks to bunny hop, keeping the left leg straight and active.

Once you’re ready to blast-off, kick the left leg high, pressing
the palms with a fierceness, with the eye of the elbows forward.
Keep the left leg long, stacked up from wrist to shoulder and hip.
Allow the right leg to meet the left.

As the legs meet, press the thighs together to kiss. Keep your
ribs in toward your belly. Hips will be stacked or slightly over
past your head. Take a few breaths.

As I said, falling is a part of the process. It is good to warm up
your body before flying upside-down. Backbends, side stretches, and
twists are important in the falling and flying process. In forearm
stand you may fall forward into a backbend. As for handstand, there
are two options: falling forward into backbend or stepping out into a cartwheel.

As such with life, we flourish in curiosity and empower ourselves
through our fear.

Whatever relationship you have on your mat, translates into your
life. I invite you live in a state of curiosity and while tackling
fears by living through them. Have fun on your mat, allow your fears
to move, and fall everyday. You can do anything so long as you put
your mind to it and allow your heart to lead the process.

After you’ve played, give yourself a pat on the back, and jump with
your joy!

related articles

November welcomes the start of the holiday season. From parties to traveling, it is easy to have little time for the self and reflection. As you are out and about this season, take time for you and check in with your zen.

Fall is my favorite time of year, it’s the season of layers and I am a big fan of layering versatility. I love incorporating yoga wear into street wear. Often times, I'll add layers into evening attire or tossing a little something on for a brunch date with my ladies. See Stephanie Birch’s favorite picks and pieces for this season.